Workout Of The Day

Tuesday
Hang Power Clean (Weight)
Build to today's tough triple then,
EMOM x 5, 3 reps @ 80%
Metcon (AMRAP - Rounds and Reps)
Teams of 2, alt movements
Amrap x 14 minutes
250/200m Row
12 Push-Ups
6 Tall Box Jumps
Wednesday
Metcon (Calories)
40 sec Work, 20 sec Rest
10 continuous sets on each:
Row & Bike
*rest 1 min after the 10th set

Metcon (Time)
5 rounds For Time of:
20 Alt DB Snatch
15 Sit-Ups
Thursday
Bench Press (5-5-5-5-5, add 5-10 lbs from last week)
Bench every 2:00 minutes.
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
Metcon (AMRAP - Rounds and Reps)
Amrap x 8 minutes
5 Power Cleans
5 Front Squats
5 S2OH
Friday
Metcon (Time)
8 rounds For Time:
8 Burpees
15 Wall Ball Shots

Deadlift (5-5-5-5-5, add 5-10 lbs from last week)
Deadlift every 2:00 minutes.
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
Saturday
Gallant (Time)
For Time:
Run 1 Mile with a 20# Medicine Ball
60 Burpee Pull-ups
Run 800m with a 20# Medicine Ball
30 Burpee Pull-ups
Run 400m with a 20# Medicine Ball
15 Burpee Pull-ups
In honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, died on January 26, 2012
No WOD available
Monday